Warm-Up
A) 3 Rounds:
50 Single-Unders
Then,
2 rounds:
10 cal Row
10 American Swings
10 Wall Balls
B) 2 rounds:
20 Double-Unders
4 Burpee Over-the-Bar
8 Romanian Deadlifts, with an empty bar
Strength
Deadlift
5@ RPE 6
5@ RPE 7
5@ RPE 8
5@ RPE 9
Strength Tip
Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.
Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Objective: build to an RPE of 9 for 5 repetitions with every weight jump.
Workout
10 Minute Clock:
1000m Row
then Max Rounds:
5 Unbroken Touch and Go Power Snatches, 95#/75#
10 Overhead Squats, 95#/75#
20 Double-Unders
RX+: 115#/75#
RX: As is.
AX: Power clean. Front Squat.
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
After the 1000m row, whatever is remained of the 10-minute window, perform as many rounds as possible with the 3 movements. Scale the load, so you can complete each section in unbroken sets.